IM Intermediate/Experienced by HR & RPE, 10-17 hrs/week

This program is geared towards the intermediate/advanced athlete. Weekly structure includes 3-4 sessions per week in each discipline plus two days of strength/stability/core training. Requirements: You should be able to swim at least 1000 yards, bike 60 minutes and run 60 minutes. Ideally you are already up to these suggested levels of base fitness, but okay if you are little behind in one of the sports. Following the plan will get you race-ready!

MS: #1 - Total Immersion drill progression to improve aquatic posture:1. Kick 50 very easy on your back with hands at your side. Focus on keeping head, shoulders, chest, hips & legs in straight line.2. Kick 25 on your right side with hands at your side. Focus again on clean & linear aquatic posture.3. Kick 25 on your left side as above.4. Kick 50 with hands at your side rotating from right to left sides. This should be done very slowly as you "slip" through the water cleanly.Repeat 1-4 one more time.#2 - 2x200 swim w/focus on aquatic posture - head down and press chest down to keep legs on surface of water. RI is 10''.